Spirit198
Level 1 Valued Member
After thinking for some time is it good to incorporate this kind of exercise and is it bad for knees i decide to use it but not sure how to doe it. 
Countermovement jump is eccentric/concentric exercise accelerating trough full ROM untill you jump of the ground, fast eccentric part prior to concentric make SSC (Potentiation, Active State Developmen, Storage and Re-Utilisation of Elastic Energy, Stretch Reflex) greater so high power and force can be produced. In reality, this is how most muscles actions in sporty occur. So this should be the dominant method of your jump squat training.
Static or concentric jump only eliminates SSC so lower power and force output but acording to Choach Dr. Dan Baker is better to develop RFD.
The difference in velocity when comparing a paused jump and a SSC jump indicates the efficiency of the SSC…sometimes called the Eccentric Utilisation Ratio (EUR).
It can be 5-20+%, it depends, as it reflect training status and prior training adaptations.
If you are >15%, then paused jumps will be moere helpful in improving power. If the ratio is < 10%, then SSC versions are needed in a bigger dose in training. (Dr. Dan Baker)
How to doe it? (Few questions)
Rep and sets 5x3, 10x2...
What to track and how to progress, is it posibille to do same weight and rep/set untill velocity avrage goes up , is it possibile to set velocity loss at 10% and doe 1 set lets say 15 reps below 10% with just barbell 20kg and build up to 20 reps then add weight and start all over?
Or to do 10% first sesson, second 20% , third 30% and fourth 40% from 10 to 40 where peak power is greatest in combination with heavy dead squads of the pins then start again with new weights?
Does anybody have expirience with jumping?
Countermovement jump is eccentric/concentric exercise accelerating trough full ROM untill you jump of the ground, fast eccentric part prior to concentric make SSC (Potentiation, Active State Developmen, Storage and Re-Utilisation of Elastic Energy, Stretch Reflex) greater so high power and force can be produced. In reality, this is how most muscles actions in sporty occur. So this should be the dominant method of your jump squat training.
Static or concentric jump only eliminates SSC so lower power and force output but acording to Choach Dr. Dan Baker is better to develop RFD.
The difference in velocity when comparing a paused jump and a SSC jump indicates the efficiency of the SSC…sometimes called the Eccentric Utilisation Ratio (EUR).
It can be 5-20+%, it depends, as it reflect training status and prior training adaptations.
If you are >15%, then paused jumps will be moere helpful in improving power. If the ratio is < 10%, then SSC versions are needed in a bigger dose in training. (Dr. Dan Baker)
How to doe it? (Few questions)
Rep and sets 5x3, 10x2...
What to track and how to progress, is it posibille to do same weight and rep/set untill velocity avrage goes up
, is it possibile to set velocity loss at 10% and doe 1 set lets say 15 reps below 10% with just barbell 20kg and build up to 20 reps then add weight and start all over?Or to do 10% first sesson, second 20% , third 30% and fourth 40% from 10 to 40 where peak power is greatest in combination with heavy dead squads of the pins then start again with new weights?
Does anybody have expirience with jumping?
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